With the threat of the coronavirus in full swing, there are many things you can do to keep your immunity levels high. According to the CDC, the best way to prevent illnesses like this virus is to avoid exposure. I have outlined what the World Health Organization and the CDC recommend here, but there is more you can do to prevent and survive this virus. Boosting one’s immune system on top of these recommendations is a great plan. Here are some things you can do right now for prevention.
Wash Your Hands
Keeping up with proper hygiene is essential to stop the spread of viruses. Because 80 percent of viruses spread through contact washing your hands is critical. When you sneeze, use your sleeve! Cover your mouth and nose when you cough or sneeze ideally in the indentation of your forearm to avoid hand contamination.
Get Sleep and Stress Less
Researchers at Carnegie Mellon have found that people were twice as likely to become sick when under stress! In addition, quality sleep is vital to help produce melatonin. Sleep deep enough for two sleep cycles to be able to repair cells. This, in turn, replenishes immunity leaving you less vulnerable. About seven to nine hours of sleep is necessary.
Exercise Regularly
Moderate exercise at least three times a week is important to help cleanse the lymphatic system of impurities, which boosts the immune system. A study found that regular exercise reduced the risk of getting a cold by 50%, and those who caught a cold symptom severity decreased by 31%. Exercise is known to improve the circulation of immune cells in the blood to help reduce pathogens in the body. The more continuous it becomes, the easier these cells can clear viruses and pathogens in the body.
Nutrition
A diet full of processed, refined foods and sugars causes more work for your body to overcome when sick. When you already eat these foods regularly, you’re breaking down healthy cells, but when you’re sick, your body has to overcome food toxins before getting to the virus. For example, just 100 grams of sugar can reduce the white blood cells’ ability to resist infection for hours.
Here are some foods that work with your body to boost immunity and fight infection
Garlic and Onion: Both are antibacterial and antiviral. They contain a compound called allicin, which is known to block viruses.
Fermented foods: Food that contains “good bacteria,” including probiotics, helps maintain a healthy gut. This is important because 80% of the immune system is in the gut, and probiotics help trigger white blood cell reactions to viruses in the body.
Omega 3 fatty acids: These help reduce inflammation. For example, omega 3 and fish oil found in salmon have been shown to increase white blood cell function and antibody production.
Sweet Potatoes: Are rich in beta carotene, which can increase T cell production to fight infection.
Tumeric: Has a natural compound called curcumin, which is anti-inflammatory. In addition, it boosts immune cell activity.
Citrus Fruits and Bell Peppers: These foods are high in Vitamin C, which is well known to assist with immunity. Research supports consuming 200 mg of Vitamin C a day to prevent infection. Just one medium red bell pepper contains 150 mg of Vitamin C!
Blueberries: High in antioxidants and flavonoids called anthocyanin. Flavonoids are an adequate defense for the respiratory tract system, and people who eat foods high in flavonoids were less likely to get an upper respiratory infection according to research.
Herbal Supplements
Elderberry: A natural product, this extract in the form of Sambucus nigra has been found by scientists to be effective against viruses like the flu and protect immunity in healthy individuals. It blocks a virus from attaching and entering host cells. They do not only help to prevent an infection like the flu but are even more useful to those already infected by shortening the duration and severity. I personally take it daily in the form of gummies or syrup!
Other herbs found to support the immune system include Echinacea, Andrographis, and Astragalus.
Although these tips mentioned above are preventative measures, they are not a replacement for directives mentioned by medical and health professionals. It is essential to use these measures in addition to the suggestions by the Centers for Disease Control and The World Health Organization for optimal results.
Check out my list for recommended Supplements Here
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References:
https://www.sciencedaily.com/releases/2019/04/190423133644.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
https://www.medicalnewstoday.com/articles/322412
